02/06/2018

Encinitas – Group Class

Warm-up

Run 200m

4 Wall Walk Up

10 Push up

20 Banded face pulls

10 DB Windmill each side

10 PVC Pass Thru

Burgener Warm Up

Pick 4 Mobility movements

1 min Ankle Mobility

1 min each leg Pigeon or Couch Stretch

1 min Foam Roll Lats and hit Thoracic Extension using your BB as an anchor

1 min Trap Smash

1 min Pec Smash

Strength

Every 90 seconds, (10 sets) of:

Hang Power Snatch + Hang Snatch + OHS

*Sets 1-3 – 70% of Snatch

*Sets 4-6 – increase load

*Sets 7-8 – increase load

*Sets 9-10 – increase load

Snatch (for reference only)

Hang Power Snatch + Hang Snatch + OHS

Metcon

Metcon (Time)

Tabata Angie for time

Stay at one exercise wit a 20 second on 10 sec off cycle until all reps are completed, then move onto next exercise.

100 pull-ups

100 push-ups w release

100 sit-ups

100 squats
Scale pull ups as needed. You can choose to scale volume or a fun option is to switch between pull ups and jumping pull ups. At the 7 min mark you should be moving onto the next exercise.